Monday, June 8th

A) Push Press build to 3 x 3 @ 100 to 105% of 5RM

B) 5 minute AMRAP
5 Hang Power Clean (135/95)
5 Burpee Bar Hop

C) Row or Run easy 8 minutes

Saturday, June 6th

A) EMOM 10
Odd – 4 Front Squat
Even – 5-8 Chin-ups

B) Deck of Cards
Hearts) Row 250m or Run 200m
Diamonds) Burpees
Clubs) Toe to Bar/Knee to Chest/Sit-ups
Spades) KB Swings

1st Joker – 50 Push-ups
2nd Joker – 50 OH Walking Lunges or Walking Lunges
In Groups of 2 or 3

Friday, June 5th

Buddy Week

A1) Deadlift 5 x 2 @ 90% of 1RM
A2) Weighted Push-ups 4 x 10
Buddy) Romanian Deadlift 4 x 8 light
and Push-up/Weighted Push-up 4 x 8″

B) 14 minute AMRAP
In Pairs
1 Working 1 Resting each person does each exercise every round
7 Power Snatch (95/65) (or 7 1-arm DB Snatch each arm)
12 Wallballs (or Wallball Thruster)
20 Russian Twists

Thursday, June 4th

Buddy Week

A1) Barbell Step-ups 4 x 6 each leg
A2) Ring Rows 4 x 10
Buddy) Same as above, can scale to unweighted step-ups or holding a KB

B) 20 minute Aerobic Pace
Row 2 minutes
10 Overhead Squats
8 Ring Dips
400m Run
30 Sec. Side Plank each

Buddy Option) 20 minute Aerobic Pace
200 or 400m Run
10 Box Jumps or Squat Jumps
16 Mountain Climbers
Row 90 seconds
30 Sec. Side Plank each side
rest 1 minute

Wednesday, June 3rd

Buddy Week

A) Push-Press 4 x 3 (2 sets @ 95%, 2 @ 100% of 5RM)
Buddy) Strict Press 10,8,6,6,6 build in weight

B1) Goodmornings 3 x 8
B2) Farmers Carry 3 x 1 to end of Gym and Back

C) For time
200m Run
30 Burpees
200m Run
30 Pull-ups/C2B Pull-ups
200m Run
11 minute time-cap

Buddy Option) For time
200m Run
20 Burpees/No Push-up Burpees
200m Run
30 Walking Lunges
200m Run
11 minute time-cap

Tuesday, June 2nd

Buddy Week

A) Power Clean 3,3,1,1,1 @ 85,90,95,2 sets 100% of 1RM
Buddy) Hang Power Clean Technique Practice sets of 3 to 5 reps

B1) Strict Pull-ups 4 x ME (Buddy 4 x 4 banded or 4 x 8 ring row)
B2) Barbell Reverse Lunge 4 x 5 each Leg

C) 5 rounds for time
5 Thruster (115/75)
9 Toe to Bar
30 Double Unders
10 minute time-cap

Buddy Option) 5 rounds for time
8 KB Goblet Squats
12 Sit-ups
40 Single Unders
10 minute time-cap